Originally, delicacies that were only eaten during festivals and special occasions can now be enjoyed by modern people every day. This is a reflection of the continuous improvement in living standards, but at the same time, it has brought many health issues. For example, in this kind of lifestyle, the population of people with “three highs” is growing.
The “three highs” refer to high blood sugar, high blood pressure, and high blood lipids, which are the three major risk factors for cardiovascular and cerebrovascular diseases. High blood sugar can lead to complications such as diabetes, causing an increase in blood pressure and blood lipids. The elderly are especially susceptible to such conditions. So how can blood sugar be controlled?
Starting with diet, regularly consuming the following five types of food can effectively control blood sugar!
1. Tomatoes
Tomatoes can be eaten raw, cooked, or processed into various foods. They are diverse in preparation methods and rich in nutritional value. With low calories, tomatoes also contain abundant vitamins and carotenes, which have the effect of lowering blood sugar, reducing platelet stickiness, and preventing arteriosclerosis;
Moreover, tomatoes contain lycopene, a substance that helps reduce body fat. Therefore, it is beneficial for individuals with high blood sugar to consume tomatoes regularly as a snack.
2. Goji berries
Goji berries contain guanidine derivatives, which can help control blood sugar levels when consumed regularly by individuals with high blood sugar. However, it is essential not to consume too many at once, as excessive intake in a short period might lead to an increase in blood sugar levels.
It is advisable to soak goji berries in water for consumption or use them as an ingredient in cooking dishes. Goji leaves can also be eaten to assist in blood sugar control and boost immune function. Goji leaf lean meat soup or cold mixed goji leaves are excellent choices.
3. Buckwheat
Buckwheat is a typical food for controlling “three highs.” It contains a variety of nutritional elements such as protein, fat, vitamins, minerals, and dietary fiber, providing energy and meeting nutritional requirements while being low in calories. It is effective in weight control and lowering blood sugar, blood lipids, and blood pressure.
Individuals with “three highs” can regularly eat buckwheat noodles and pancakes accompanied by green leafy vegetables to improve habitual constipation in diabetes patients. Combining buckwheat with low-calorie meats, such as blanched beef, can induce a feeling of fullness and provide numerous health benefits.
4. Konjac
Konjac has multiple effects such as lowering blood sugar, blood lipids, blood pressure, promoting blood circulation, detoxification, anti-aging, and anti-cancer properties. It is a low-calorie, high-fiber food with large molecular weight that stays in the intestines longer, delaying glucose absorption and effectively preventing postprandial blood sugar spikes.
It also has strong water-absorbing properties that increase satiety, aiding in weight control. It is highly suitable for individuals with high blood sugar and is an ideal food for obese and diabetic individuals.
5. Black fungus
Black fungus contains multiple nutrients such as auricularia polysaccharides, proteins, vitamins, carotenes, minerals, etc., with detoxification, weight loss, anti-cancer, and cardiovascular disease prevention effects, offering high nutritional value and excellent health benefits when consumed regularly.
Auricularia polysaccharides and dietary fibers in black fungus have preventive and therapeutic effects on high blood sugar and high blood pressure, enhancing immune function, regulating blood sugar fluctuations, and insulin secretion, making it a beneficial food for diabetes control.
In conclusion, to effectively control blood sugar, consuming the above five foods regularly is recommended. Additionally, it is essential to change habits that can lead to blood sugar spikes, such as overeating, uncontrolled food intake, chronic sleep deprivation, and irritability, as these factors can disrupt hormone secretion and elevate blood sugar levels.
Furthermore, maintaining stable blood sugar levels requires adopting good lifestyle habits, such as consistent sleep patterns, staying hydrated, increasing daily physical activity, learning emotional regulation and self-relaxation techniques, and adequately supplementing the body with vitamin C. By incorporating these practices into daily life, individuals with high blood sugar can distance themselves from the condition.
